4-27-21

Thomasville CrossFit – CrossFit

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Metcon

Metcon (AMRAP – Reps)

Max Reps in 4 minutes 30 seconds

60 seconds of Deadlifts (225/155 lb)

60 seconds of Handstand Push-Ups

45 seconds of Deadlifts (225/155 lb)

45 seconds of Handstand Push-Ups

30 seconds of Deadlifts (225/155 lb)

30 seconds of Handstand Push-Ups

Warm-up

Warm-up (No Measure)

2 Rounds

10/10 single leg deadlifts

(Any object)

10/10

Plank reach throughs

2:00 stretch

R1- Hamstring

R2- upper back/ overhead position on bench

2 Rounds

5-10 x deadlift

10/10 x alternating DB presses

3-5 x Handstand push-ups